HIIT for beginners

[Gattica]

I am interested in HIIT, but I am not sure how/where to begin. I would be using a stationary bike due to knee issues. I admit to not having exercised on a regular basis for the last 2 years.

 

I am interested in hearing opinions on HIIT and any suggestions on how to begin.

 

Thanks!

[norajane]

Since you haven't been exercising at all, I'd suggest just doing regular cardio on the bike for a while until you have a sense for your physical fitness level, and get to a baseline. Work your way up to 30 minutes on at least a mid-level intensity. Pay attention to how your body reacts - breathing, heartbeat, muscles at the different intensity levels and lengths.

 

Once you have that baseline fitness level, which really shouldn't take more than a few weeks of regular exercise, you can start on HIIT.

 

There are all kinds of ways to do it. One easy way is by time and speed. Warm up for 3-5 minutes at a regular cardio pace and intensity level on the bike settings that gets your heart beating, but isn't so fast that you can't talk. Then pedal for 30 seconds as fast as you possibly can, followed by 60-90 seconds of regular pedaling to catch your breath. Then another 30 seconds as fast as you can, followed by another 60-90 seconds to catch your breath. Rinse and repeat for 15-20 minutes, and end with a 5 minute cool down. Get off the bike and walk around, and do some stretching.

 

That should totally wear you out. If it doesn't, you aren't pedaling fast enough on the 30 second sprints, or the intensity level is set too low on the bike.

 

After a couple of weeks, that 20 minutes of HIIT should feel a bit easier. That's when you can either increase the intensity level of the bike, or shorten the "catch your breath" intervals to 30-60 seconds. Every couple of weeks, kick it up another notch on the bike intensity settings, or add more intervals.

[USMCHokie]

Norajane got it right. But for general reference, I have laid out a general guide for HIIT below:

 

USMCHokie's HIIT for Dummies:

 

(1) Move (in whichever manner you choose) as fast as you can for as long as you can until you can't move anymore.

(2) Rest (walk or move at a slow, relaxed pace).

(3) Repeat until you pass out.

[harveyjerry]

I begin HIIT training and let me tell you its bloody hard work! But fun and short so you have more time to do relaxing! I heat for 50-10 minutes per unit on my bike or jump around a 3-4 on my ESR scale. So I am currently enrolled interval Taku can be found here.

[skydiveaddict]

Norajane got it right. But for general reference, I have laid out a general guide for HIIT below:

 

USMCHokie's HIIT for Dummies:

 

(1) Move (in whichever manner you choose) as fast as you can for as long as you can until you can't move anymore.

(2) Rest (walk or move at a slow, relaxed pace).

(3) Repeat until you pass out.

 

 

sounds like boot camp

[phineas]

Norajane got it right. But for general reference, I have laid out a general guide for HIIT below:

 

USMCHokie's HIIT for Dummies:

 

(1) Move (in whichever manner you choose) as fast as you can for as long as you can until you can't move anymore.

(2) Rest (walk or move at a slow, relaxed pace).

(3) Repeat until you pass out.

 

I just started doing this on my tread mill at home.

Warm up for a little at mid-elevation on the treadmill.

Crank the speed & run my ass off till I feel my legs getting ready to give out,

drop the speed & walk until my lungs are back down my throat.

repeat.

 

In a 15 min. session though i'm probably only running 5 mins. total the rest is walking.

 

after 15 mins. I can't run at all.

 

I never run though.

So hopefully it'll pick up as I get my wind.

 

I suppose I could go outside & run around the block also but I can't do that as easily because I got two little ones to watch.

 

Hence the treadmill.

[Gattica]

Thank you all for your responses. I am going to be using a stationary bike and I am trying to come up with a good HIIT routine. I have been reading a lot and I am more confused than ever is trying to figure a beginners routine! I won't be starting until my gym area in the basement has been completed, so I have a couple of weeks to figure it out!

 

Anyone that is involved with HIIT...How have your results been?

[USMCHokie]

Anyone that is involved with HIIT...How have your results been?

 

<------------------- :laugh:

[skydiveaddict]

I always use HIIT for my weight training routine, it negates the necessity of cardio training. for instance three all out sets of squats in rapid succession will leave you breathless and unable to stand. Continue in this manner with the rest of your weight training routine and you will have little need of cardio training as per the above picture

[Gattica]

<------------------- :laugh:

 

Well, I need to find a man in my area that has achieved those same results!

[USMCHokie]

Well, I need to find a man in my area that has achieved those same results!

 

Heh, well, let me tell you that HIIT works...I personally don't find ANY purpose or benefit to ordinary cardio workouts (low intensity for a long time) unless you are training specifically for marathons, triathlons, or the such...

[Gattica]

I am really hoping that HIIT is a good fit for me. I have done the long, moderate cardio sessions in the past and I would quickly burn out. I am ready to get back into shape and I am hoping this is one of the keys.

 

I am going to start with HIIT and then incorporate some resistance training. I am just not very good with time management and am starting to plan things out now for when I am able to start in the next couple of weeks.

 

Wish me luck!

[skydiveaddict]

You should incorporate hiit training into your weight training. Thats what its for

[tman666]

I am interested in HIIT, but I am not sure how/where to begin. I would be using a stationary bike due to knee issues. I admit to not having exercised on a regular basis for the last 2 years.

 

I am interested in hearing opinions on HIIT and any suggestions on how to begin.

 

Thanks!

 

HIIT has many advantages over steady state cardio.

 

1) While you burn less calories during a bout of HIIT than you would during a session of steady state cardio, HIIT causes greater net fat oxidation due to a heightened metabolic rate that lasts long after the exercise is over.

 

2) HIIT can be accomplished in a much smaller time frame.

 

3) HIIT tends to spare muscle mass better than steady state cardio. If you need examples of this, google pictures of sprinters in contrast to marathon runners.

 

4) Your conditioning level will skyrocket

 

This being said, HIIT has some disadvantages as well. This includes:

 

1) Greater chance for injury

 

2) Higher recovery time

 

3) Can be very difficult, thus potentially creating a "fear of exercising" scenario for some people, especially those unused to training at high intensities.

 

Personally, I second what NoraJane said earlier about starting with some steady state cardio and gradually dabbling with HIIT sessions.

[phineas]

Heh, well, let me tell you that HIIT works...I personally don't find ANY purpose or benefit to ordinary cardio workouts (low intensity for a long time) unless you are training specifically for marathons, triathlons, or the such...

 

How many times a week do you do it?

I've just started with running on the tread mill at an elevation & man do my legs kill for a few days each time I do it.

 

I know i'm out of shape so I expect i'll eventually be able to do it more than 3 times a week for 20 mins. at a time.

[USMCHokie]

How many times a week do you do it?

I've just started with running on the tread mill at an elevation & man do my legs kill for a few days each time I do it.

 

I know i'm out of shape so I expect i'll eventually be able to do it more than 3 times a week for 20 mins. at a time.

 

Usually only once, twice at the MOST...luckily the street in front of my apartment is a hill that's about a 1/4 mile long...so I'll just go up and down and up and down and up and down...of course in just my little nuthugger running shorts...

[skydiveaddict]

.of course in just my little nuthugger running shorts...

 

 

A pair of regular shorts would do. You're getting a little full of yourself

[tman666]

A pair of regular shorts would do. You're getting a little full of yourself

 

I think he was just making a little joke man...

[USMCHokie]

A pair of regular shorts would do. You're getting a little full of yourself

 

Just kidding.

[Gattica]

I can't go all out more than 10 seconds at this point. Once I hit the 9-10 second mark, I can barely breathe and my legs are a mess. I rest for 60 seconds. I don't think I am doing it correctly! My cardio level isn't up to doing more than 10 seconds, all out. I think I might try and shorten the rest time to 45 seconds and see what happens.